Hi all,
Long time follower and only recently felt the need to post, thanks to the search function and a lot of great info on here, but now have a couple of questions specific to my goals, and would love to hear anyone’s thoughts/advices.
I’m a 42 YO male, 84kg, 175cm and estimated (from the picture thread) 19% BF.
I’m about 6 weeks into a cut and, apart from being pretty f-ing tired during lower body workouts, it’s going ok.
I’d like to get to around 12%, if possible, whilst maintaining as much LBM and strength as possible.
I’ve been following a 531 based programme with some extra sets for volume on the bigger lifts and, so far, don’t feel like I’ve lost a noticeable amount of strength.
Given my goals and training schedule, I have a couple of questions:
1. My daily cals are 2300, ensuring to hit 200g prot daily and keeping carbs sub 150g. Would it be ok to overeat by 200 cals on lower body days and undereat by the same amount on upper days? I know that the average is what counts but I really don’t want to go into too much of a deficit, if it’ll mean LBM loss.
2. I have a much needed deload week coming up; haven’t done one in forever... Given that one of the keys to maintaining LBM and strength is heavy training, should I up my cals to maintenance for that week, to preserve muscle?
3. Finally, cardio. I want to do a couple of days running a week; nothing major, just up to around 10KM max each time. This isn’t to accelerate the cut, but more for fitness goals, so should I consider eating back some of those calories to stop me losing weight too fast?
Sorry for the ramble and thanks in advance for any replies :)
Long time follower and only recently felt the need to post, thanks to the search function and a lot of great info on here, but now have a couple of questions specific to my goals, and would love to hear anyone’s thoughts/advices.
I’m a 42 YO male, 84kg, 175cm and estimated (from the picture thread) 19% BF.
I’m about 6 weeks into a cut and, apart from being pretty f-ing tired during lower body workouts, it’s going ok.
I’d like to get to around 12%, if possible, whilst maintaining as much LBM and strength as possible.
I’ve been following a 531 based programme with some extra sets for volume on the bigger lifts and, so far, don’t feel like I’ve lost a noticeable amount of strength.
Given my goals and training schedule, I have a couple of questions:
1. My daily cals are 2300, ensuring to hit 200g prot daily and keeping carbs sub 150g. Would it be ok to overeat by 200 cals on lower body days and undereat by the same amount on upper days? I know that the average is what counts but I really don’t want to go into too much of a deficit, if it’ll mean LBM loss.
2. I have a much needed deload week coming up; haven’t done one in forever... Given that one of the keys to maintaining LBM and strength is heavy training, should I up my cals to maintenance for that week, to preserve muscle?
3. Finally, cardio. I want to do a couple of days running a week; nothing major, just up to around 10KM max each time. This isn’t to accelerate the cut, but more for fitness goals, so should I consider eating back some of those calories to stop me losing weight too fast?
Sorry for the ramble and thanks in advance for any replies :)
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